Important Supplements We Don't Hear Enough About: Zinc and Vitamin D

Zinc and vitamin D deficiency are extremely common in the world. Research shows that over 25% of the world's population is at risk of being zinc deficient and three quarters of US teens and adults are vitamin D deficient. I first learned about these deficiencies when I had a baby and was looking into all of the necessary vitamins and minerals a vegan child needed to thrive. After researching I learned the prevalence of these deficiencies and how they can contribute to other illnesses like cancer, diabetes, depression, and fatigue. Since I was breastfeeding I began supplementing with 5,000 IU of vitamin D and 12mg of zinc. After a week of adding both I've witnessed increased energy, improved mood, glowing skin, and my hair is getting thicker by the day. You can easily test your zinc levels with a zinc tally test that you can purchase online. Vitamin D levels need to be tested with a blood test that you can get done at your doctors office.

Benefits of Zinc

-Boosts immune system

-Body uses it to make protein/DNA

-Stimulates growth (hair & nails)

-Promotes healthy skin

-Reduces symptoms and duration of diarrhea

-Speeds recovery from common cold

Signs of Zinc Deficiency

-Stunted growth in children

-Slow wound healing

-Recurrent ear infections

-Skin issues

-Hair loss

-Impaired immune system

Most zinc is found in animal products so if you are a vegetarian or vegan it is important to supplement with zinc. (MEN-Be advised that you lose a considerable amount of zinc through ejaculation, so if you have a lot of sex or are active with your hand PLEASE supplement)

Recommended Zinc dosage according to US Department of Health & Human Services

Birth to 6 months 2 mg

Infants 7-12 months 3 mg

Children 1-3 years 3 mg

Children 4-8 years 5 mg

Children 9-13 years 8 mg

Teens 14-18 years (boys)11 mg

Teens 14-18 years (girls) 9 mg

Adults (men)11 mg

Adults (women)8 mg

Pregnant women 11 mg

Breastfeeding teens 13 mg

Breastfeeding women 12 mg

Vitamin D can be taken in a supplement form or can be made by your body when exposed to the sun. Breastfed babies need to be supplemented with vitamin D from day one because breast milk does not contain a large amount of Vitamin D.

Benefits of Vitamin D

-Helps the body absorb calcium for strong bones

-Nerves in the brain use vitamin D to carry messages from the brain to other body parts

-Helps balance hormones that effect mood

Vitamin D Deficiency

-Rickets in infants and children (condition where bones become soft and bend)

-Muscle weakness

-Depression

-Anxiety

Recommended Vitamin D dosage according to the US Department of Health & Human Services

Birth to 12 months 400 IU

Children 1-13 years 600 IU

Teens 14-18 years 600 IU

Adults 19-70 years 600 IU

Adults 71 years and older 800 IU

Pregnant and breastfeeding women 600 IU

References

https://ods.od.nih.gov/factsheets/VitaminD-Consumer/

https://ods.od.nih.gov/factsheets/Zinc-Consumer/